If you’ve been adhering to a strict healthy eating and fitness plan for a while but are failing to see the results, it may be time to take a look at what is sabotaging your success. From dieting blunders to physical factors, check out the top 10 reasons why you’re not losing weight.
You’re Not Keeping Track of What You’re Eating
- Awareness is incredibly important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating. Studies show that keeping track of your diet helps with weight loss.
You’re eating large portions and eating too little
- If you’re eating low-fat, healthy meals but are still not losing weight, it may be worth looking at your portion sizes. While you may think that you’re only eating three meals a day, with the increasing portion sizes many of us consume you could actually be eating the equivalent of 6 or more standard serving sizes each day. It is worth remembering that although the food you’re eating may be healthy, it should still be eaten in moderation, as eating too much of anything will cause you to gain weight.
- While eating too much food can cause you to gain weight, eating too little can also make it surprisingly difficult to shed those pounds. Your body has a natural instinct to protect itself so when it is not given an adequate amount of food it will automatically go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. As a result of this it will become much more difficult for you to lose weight.
You’re Not Sleeping Well
- Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight. Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.
You Skimp on Protein
- Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents your losing muscle as you lose fat. You also have dietary thermo genesis, which is the energy you burn to process and use the food you eat, on your side. “Your body expends more energy to metabolize protein than carbs or fat”.
You have a medical condition
- Many medical conditions such as polycystic ovary syndrome (PCOS), thyroid problems and hormonal imbalances can cause you to gain weight and make it very difficult to lose excess pounds. Also, hidden food allergies or intolerances can make it difficult to lose weight. Furthermore, while your medical condition itself may not cause weight gain, the side effects of certain medications may pile on the pounds, so make sure to speak to your doctor about this if you are struggling to lose weight.
- When it comes to weight loss, stress is a two-pronged culprit: when you’re stressed you likely eat more and, separately, your body may be less likely to lose weight. “Stress does have an impact on all your different hormones and how your body is able to utilize different things. It’s definitely possible that stress can make it harder to lose weight. “More commonly, though, the reason it’s harder is because there’s more food going in due to stress eating.”
You Don’t Drink Enough Water
- Drinking water can have benefits for weight loss.
In one 12-week weight loss study, people who drank half a liter (17 oz) of water 30 minutes before meals lost 44% more weight (32).
Drinking water has also been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours